Phunzirani kudya wathanzi pamapwando, m'malesitilanti ndi m'mabotolo
Mwinamwake ndinu wokondwa popitiriza kudya zakudya zanu mukakhala nokha kunyumba kwanu. Koma kodi mukuzindikira kuti mumadya zambiri mukakhala ndi ena? Ngati ndi choncho, simuli nokha. Mankhwala ambiri amatha kumamatira ku dongosolo labwino la kudya pamene ali m'mabanja, makamaka ngati mikhalidweyo ili yovuta. Koma izi sizikutanthauza kuti simungathe kulamulira.
Ndikonzekera pang'ono, ndizotheka kudya zochepa zozungulira banja ndi abwenzi.
Mmene Banja ndi Anzanu Angathe Kuwononga Zakudya Zanu
Chakudya chophweka cha banja kapena usiku ndi abwenzi sichikuwoneka ngati chinthu chachikulu, koma ochita kafukufuku apeza kuti ikhoza kukhala ndi mphamvu yaikulu pa kudya kwa kalori. Mufukufuku wina, ofufuza adawona momwe timasinthira miyambo yathu yodyera kuti tigwirizane ndi kudya zakudya za anthu omwe ali pafupi nafe. Anapeza kuti mabwenzi athu ndi mabanja athu ali ndi mphamvu. Timakonda kusintha kuchuluka kwa chakudya chomwe timadya ndi mtundu wa chakudya chomwe timadya kuti tigwirizane ndi zosankha zomwe anzathu apamtima amawasankha.
Inde, izo zingakhale ndi zotsatira zabwino kapena zoipa ngati inu muli dieter. Ngati mumayandikana ndi odya bwino, ndiye kuti akhoza kukudyetsani kudya zakudya zolimbitsa thupi. Koma ngati mukukhala ku America, izi sizikhoza kuchitika. Lipoti lina laposachedwapa linanena kuti anthu a ku America amadya makilogalamu 3,770 patsiku, kuposa dziko lina lililonse.
Deta yaposachedwa kuchokera ku USDA imaika chiwerengerocho pafupi ndi 2,700 patsiku, koma chiwerengero cha calorie chikanakwera kwambiri kwa ambiri dieters.
Mmene Mungadye Zochepa Pang'ono Pakati pa Banja ndi Anzanu
Ngati mukuyesera kuchepetsa thupi, simukuyenera kupewa zochitika zonse ndi banja lanu ndi abwenzi kuti mukwaniritse zolinga zanu.
Njira yabwino yodyera zocheperako ndi kupanga mapulani. Gwiritsani ntchito malangiziwa pokonza njira yomwe ikukhudzana ndi zosowa zanu.
- Nthawi zonse dziwani nambala yanu yowonjezera mphamvu. Kuti mukhale wolemera kwambiri, muyenera kusamalira mphamvu zanu tsiku ndi tsiku . Kotero musanayambe kukumana ndi anzanu kapena abanja, onetsetsani kuti mukudziwa kuchuluka kwa makilogalamu omwe mwakhala mukudya tsiku limenelo ndi angati omwe mungathe kudya pazochitikazo. Mwanjira imeneyi mungathe kupanga chisankho chodziwikiratu mukamacheza.
- Gwiritsani ntchito pulogalamu ya m'manja kuti muwonongeke. Njira yabwino kwambiri yoti anthu ambiri azigwiritsa ntchito mphamvu zawo ndi pulogalamu yamakono yolemetsa . Zida zamakono zamakono zikuyenda ndi iwe kumene iwe uli, kotero mukhoza kuyang'anitsitsa nthawi zonse kuti muone momwe kulingalira kwa calorie kukuyang'ana panthawiyi.
- Pangani zisankho zabwino. Muyenera kudya pang'ono ndi abwenzi ndi abwenzi ngati mumamwa mowa pang'ono ndikumwa madzi ambiri . Nambala yanu yothetsera mphamvu ndi zolinga zanu zolemetsa zimakhala zosafunika kwenikweni mukamaliza. Pitirizani kuyang'ana ndi zosankha zabwino komanso mowa mopitirira muyeso.
- Gonjerani ndi kuthetsa nkhawa. Anthu ambiri amatha kusokoneza banja ndi kapu ya vinyo. Koma popeza kuti izi zingasokoneze machitidwe abwino a calorie, fufuzani njira zina zothetsera nkhawa zomwe zingabwere ndi zosangalatsa. Tengani maulendo afupipafupi ngati kuli kofunikira kuti mupite kukayenda kapena kuti mutenge.
- Pemphani thandizo. Imodzi mwa njira zabwino zothetsera nkhawa za m'banja ndi kupempha thandizo. Pali mawu omwe mungagwiritse ntchito kuti mupeze chithandizo cha zakudya kuchokera kwa banja lanu. Mukhozanso kupeza thandizo la chakudya kuchokera kwa anzanu kuti athandizire kusunga mapulani anu.
- Dziwani bwino za zolinga zanu. Khulupirirani kapena ayi, momwe mumayankhira zolemetsa zanu zingakhudzire ngati mukufika kapena ayi. Ngati mutayika cholinga chodzikanika, choyenera komanso chotheka , zimakhala zosavuta kutsata ndondomeko yanu panthawi zovuta. Mungathe ngakhale kukhazikitsa cholinga chamadzulo cham'mawa ndikuchiyika pamalo pomwe mumaziwona nthawi ndi nthawi kuti mutengeke.
- Musalole kuti mukhale wopanikizidwa. Padzakhala nthawi pamene mamembala anu omwe ali ndi zolinga zabwino akhoza kukupatsani chakudya pa inu kapena kunena zinthu zokhumudwitsa zomwe zimapangitsa kuti mukhale odzipereka . Musalole kulowerera kuvutoli. Limbikitsani kudzidalira kwanu podzikumbutsa nokha za kupambana kwanu koyamba ndi kukhalabe odzipereka ku dongosolo lanu.
Kumbukirani kuti ndi zachilendo kufuna kudya zambiri muzochitika. Koma ngati mungaphunzire kudya zochepa pozungulira abanja ndi anzanu, mutayalemera mofulumira ndi kulemera kwake.
Zotsatira:
Robinson, Eric ndi al. Zomwe Zina Zonse Zidya Kudya: Kusinkhasinkha Mwadongosolo ndi Kusanthula Meta Zotsatira za Zotsatira Zowonetsera Zomwe Zidyetsa pa Kudya Makhalidwe. Journal of Academy of Food and Dietrotics January 02, 2014.
United States Dipatimenti ya Ulimi (USDA). Kugwiritsa Ntchito Chakudya Chakudya ku America.